The Paleo Diet - Loren Cordain [78]
Vinegar
Substitute lemon or lime juice (fresh or reconstituted). For tomato-containing recipes such as salsa, replace vinegar with lime juice; with fruit recipes, lemon juice usually works.
Butter/Fat
Replace butter, margarine, shortening, or lard with olive oil, flaxseed oil, walnut oil, or avocado oil. As I’ve discussed, olive oil has a wonderful flavor and is high in the health-promoting monounsaturated fats but generally has a poor omega 6 to omega 3 fat ratio. The same holds true for avocado oil. These two oils should frequently be complemented by, or blended with, other oils containing better omega 6 to omega 3 ratios such as flaxseed or walnut oils. The only oil you should cook with is olive oil. Flaxseed and walnut oils are unstable during cooking and may produce toxic by-products.
Sugars
Concentrated sugars of any kind—even natural sugars (honey, maple sugar, and date sugar)—were not staple components for our Paleolithic ancestors. Sugars in the Paleo Diet should be obtained mainly from fruits and vegetables, not from concentrated sources. However, fruit purees flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, and vanilla, to name a few) can be used in recipes to add sweetness to sauces, condiments, and desserts.
Alcohol
Alcoholic beverages clearly were not a component of true Paleolithic diets, and yours should be limited to an occasional glass of wine, beer, or spirits as part of your Open Meals. Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible; also, wine contains a number of health-promoting phytochemicals and antioxidants. Note: If you suffer from an autoimmune disease, the alcohol and the yeast in wine or other alcoholic beverages can potentially cause problems, and you would be wise to avoid them altogether.
Cereals
Nut flours (almond, pecan, walnut, hazelnut) can be made in food processors or purchased at some health food or specialty stores, and they can be used to thicken sauces or to add flavor to condiments. Again, these products should be used sparingly. They have the potential to unbalance your diet and disrupt your health when they’re used excessively or in combination with oils, honey, dried fruit, or fruit purees. The foundation of Paleo Diet carbohydrates is fresh fruits and vegetables—not nut flours, honey, fruit juices, or purees.
Now, bon appetit!
Recipes
Many thanks to Don Wiss, Patti Vincent, and all of the other cooks, Paleochefs, gourmets, and gourmands at PaleoFood.com for inspiring me.
FISH AND SEAFOOD
Cajun Catfish Bake
2 lb catfish
4 T olive oil
1 clove garlic, minced
3 T freshly squeezed lemon juice
1½ tsp black pepper
½ tsp cayenne pepper
½ tsp turmeric
Thoroughly wash catfish and place in a 9 × 13-inch baking dish greased with a little olive oil. Heat the rest of the olive oil in a saucepan and sauté garlic. Pour over catfish. Sprinkle lemon juice and remaining spices evenly over fish. Bake at 350 degrees for twenty to twenty-five minutes. Serves three to four.
Sand Harbor Baked Cod
1 lb cod filets
½ c white wine
¼ yellow onion, sliced
2 T lemon juice
1 T dried dill
1 tsp turmeric
Wash fish thoroughly in cool water, and lay it in a shallow baking dish. Pour in white wine. Spread onion slices evenly over fish, and sprinkle with lemon juice, dill, and turmeric. Cover with foil, and bake at 375 degrees for twenty minutes or until fish flakes easily with a fork. Serves two to three.
Lime and Dill Crab
2 large Dungeness crabs,
cooked, cracked, shelled,
and chilled
2 T lime juice
2 tsp paprika
2 tsp dried, ground dill weed
2-3 limes, cut into wedges
3-4 sprigs parsley, finely chopped
Drizzle crabmeat with lime juice and sprinkle with paprika and dill. Serve with lime wedges and garnish with parsley. Serves two.
Baked Haddock Italiano
2 lb haddock
6 T olive oil